The Vajrasana is one of the simplest yoga asanas and has a myriad of health benefits. This pose is also known as the diamond pose or thunderbolt pose in English. It is a seated yoga posture, often practised in meditation. It is said that with consistent practice, this asana makes you as strong as a diamond. Hence, the name “Vajrasana” is derived from the Sanskrit word “vajra” which means diamond, and asana means pose. It is claimed that 5-7 minutes of diamond pose gives the same benefit as a long walk.
The Vajrasana pose is also known to activate multiple chakras like the Manipura chakra, the Sacral chakra, the Ajna chakra, and the Swadhisthana chakra, which helps our body to balance the energies for active, healthy, and spiritual well-being.
How to do Vajrasana?
Wondering how to do Vajrasana? No need to bother because this pose can be practised effortlessly with perfection, even as a beginner. It simply needs you to bend your knees and sit back on your leg, taking weight off your knees. This pose can be performed before or after meals, and there is no restriction for the time like other advanced poses of yoga.
The Vajrasana Pose is a posture that has been esteemed as a foundation pose for meditation and breathing exercises in the yoga tradition. So, let’s check the poses in detail.
- First, kneel down on the floor with your knees together with a slight gap.
- Keep your feet slightly apart and sit on your back foot.
- Ensure your hips are resting on your heels and both thighs are resting on your calves. And the big toes of both legs must be joined.
- Keep your back erect and shoulders relaxed. Place your hands on your thighs.
- Your head should be aligned with your spine and chin parallel to the floor.
- Look straight and concentrate on your breath as you breathe in and out mindfully, slowly, and deeply.
- Initially, you can be in the position for a few minutes or as long as you are comfortable. Gradually, you can extend the duration once you are comfortable.
- To come out of the pose, slowly lift your buttocks off your heels.
- Now sit on the floor with your legs extended forward and relax.
This pose can be incorporated as a warm up session to prepare your body for more challenging yoga asanas.
Vajrasana Benefits
The diamond pose unveils a lot of aspects of health that would have been unknown to you until you practised it. Here are some of the notable benefits of this pose.
Aids Digestion
The Vajrasana is well-known for improving digestion. Practising this pose regularly will help you get rid of stomach-related issues like gas, bloating and acidity. Restricting the blood flow in the legs, stimulates the blood flow in the stomach, thus helping in better bowel movement while relieving constipation.
Posture Correction
Just like its other counterparts, the diamond pose also helps correct the body posture. As the pose involves straightening your back, it helps to counter the slouching of the body with proper alignment and encourages a straight spine.
Alleviates Lower Back Pain
By sitting in a diamond pose every day for a few minutes, you can observe a gradual decrease in your lower back pain. As this pose involves sitting on your heels with your back erect, it improves and strengthens your back muscles. The diamond pose is also known to relieve pain during sciatica.
Improves Blood Flow
Though it does not involve the full body, the diamond pose helps to promote blood circulation in the complete body. This allows the body to retain more oxygen through the free flow of the blood, especially in the lower parts of the body.
Relieves Rheumatic Pain
The diamond pose involves thighs, hips, ankles and foot muscles, so it helps relieve the stiffness in these areas and increases flexibility, resulting in reduced rheumatic pain in the lower body. The diamond pose also helps to strengthen the complete thigh muscles, including the hamstring, glutes and quadriceps.
Keeps Sugar Levels and Hypertension in control
The asanas in the diamond pose stimulate the complete gut area, including the liver, pancreas and intestines, thereby helping in optimal insulin production, and helping to control the blood sugar levels. This pose also helps to reduce stress, ultimately regulating blood pressure and lessening the risk of cardiovascular diseases.
Strengthens Pelvic Floor
By enhancing the blood circulation in the pelvic region, this pose helps to strengthen the pelvic floor muscles. It engages your bladder and strengthens it, which helps in urinary incontinence, a prevailing issue, especially in women.
Calms the Nervous System
Another prime aspect of the diamond pose is it helps to calm down your nervous system. With regular practice and mindful breathing, this pose tends to reduce stress, increase focus, promote relaxation, improve sleep and keep depression and anxiety at bay, helping you acquire a better quality of life.
Helps in Weight Management
By improving the digestion process and regulating bowel movement, the Vajrasana pose improves your metabolism, which, in contrast, has been found effective in reducing weight. You must try this yoga asana if you want to reduce weight without putting much effort into it.
Combats Menstrual Cramps
The thunderbolt pose has been beneficial in controlling the menstrual cramps in women with regular practice. The seated position helps to improve blood flow in the lower abdomen and pelvic area, relaxing the muscles and resulting in decreased pain and discomfort during the menstrual cycle.
Vajrasana Contradictions
Though the Vajrasana pose is one of the easiest poses in yoga and can be performed by anyone, it has some deterrents! Here are the contradictions we should keep a note of before performing the posture.
Knee Problem
People with chronic knee problems like knee weakness or pain or suffering from arthritis should avoid doing the thunderbolt pose, as it can further elevate the discomfort or the pain. Also, if you have stiffness in the knee, it is better to avoid this pose.
Ankle Problem
Someone dealing with ankle pain or discomfort is not advised to proceed with the diamond pose as it puts the pressure of your weight on your foot, which worsens the problem.
Intestinal Issues
Although the diamond pose is known for combating intestinal issues, individuals with severe abdominal issues or hernia should perform this pose only under guidance as it can exaggerate the problem without supervision.
Surgery
You must avoid the Vajrasana in case of any kind of ankle or knee surgery. The sitting position creates tension in the knee and ankle area specifically which may result in complications.
Pregnancy
Though there is no restriction for pregnant women, it is still advisable to contact your physician or gynaecologist before going ahead with any kind of exercise or asanas during pregnancy to avoid any complications during and after childbirth.
Vajrasana Variations
The pose can be modified according to your body type and comfort. In case of minor discomfort, you can consider using props. Here are the variations of Vajrasana you can try out.
Supported Vajrasana
You can place a blanket roll or a cushion between your thighs and ankle for support that will help reduce the pressure on your legs, avoiding any sort of discomfort in that area. This variation is helpful for people with knee pain, muscle soreness or stiffness.
Seated Tadasana Vajrasana
For seated tadasana Vajrasana, you have to be in the basic diamond pose first. Then, slowly raise your arms overhead with palms facing each other and slowly join your palms, forming a praying position or namaste. This gives a stretch to arms and improves balance and focus.
Vajrasana with Forward Bend
For the Vajrasana pose with a forward bend, you have to sit in the basic posture, then slowly bend forward from your hips, with your hands on the floor and try to rest your forehead on the floor. This pose helps to deepen the backstretch.
Vajrasana with Back Bend
The backbend Vajrasana can be done by sitting in the diamond pose with your hands on your lower back for support. Now, gently fold backwards, forming an arch in your back. This helps to stretch your front body and opens the chest.
Toe Squat Thunderbolt
The toe squat thunderbolt is the same as the regular thunderbolt pose with minor variation. Firstly, be seated in the basic thunderbolt pose then slowly curl your toes under your feet so that your upper toe gets pressed to the floor. This variation helps to create a stretch in the soles of your toes and feet.
Conclusion
The Vajrasana is a beneficial pose that one can gracefully get into. This pose has a plethora of benefits, including physical, mental and emotional issues that can hamper your daily life. Practising it daily can help you unwind from a hard day by nurturing peace, balance and serenity in life. So, without wasting your time, dig into the ocean of Vajrasana to discover the pearl of good health and peace.
